Maggie | Release Technique

50 Minute Upper Shoulder, Neck & Head Massage

Hello, Loves!

This is a class from the archives that is ALL ABOUT the upper shoulders, neck, head, jaw, etc. There is a stint where we use two tennis balls up the back and on your sacrum, so have two balls handy like that. If you need a neck and shoulder scrub, this is it!

P.S.--the first magical move we do really requires a full length, 36" roller. If you don't have one, grab a yoga block, a dumbell or those two balls for the base of your skull.

Enjoy! Happy Weekend!

58 Minute Tennis Ball Scrub

Hi Rollers!

While this is an older class, this class is so similar to last night's 4th live class in our Spring Series that I just had to share it! You'll want two tennis balls or something similar for this class. It's a deep dive into trigger point therapy and is...sensational, to say the least. Here's what's inside:

• feet with ball

• glutes on the roller

• lateral line of fascia stretch

• calves on the roller

• peronials...

  2024-05-31 17:21:38 +0000 UTC View Post

Which technique would you like? Vote inside!

Heyo, Roller!

So happy you’re here. In case you missed it, I posted a free class teaser for you a few weeks back, linked here: https://shorturl.at/mLPX3

As a free member, I’m curious as to how I can best support you in your rolling practice. I’d love to know…what kind of tutorial would be the most valuable to you? Enter your poll answer below and let me know what I can send you. Whatever one wins ...

Special Guest Yoga Class with Hayley Ebersole

Hey Fam!

Today I've got an extra goodie for you and if you read on, an even greater, more cherished gift from my friend, Hayley Ebersole. Hayley's trainings and teachings are focused on helping women find their divine feminine power and honestly--she's a master at it. She has a free training coming up on June 4th and June 6th for a very generous 2.5 hours each. If you're seeking more from your life that you suspect comes from within and you happened to be free, you should absolutely mak...

Week 1 of Spring Series (54 minute class)

Hey, Loves!

Instead of hitting "Record" for our first class of the Foam Rolling Spring Series, I ended up needing to record it separately and I thought it'd be a great class to share with you!

This is the exact class we did LIVE, on Zoom and in-person, last week. You'll notice lots of "start-of-series" speak in the beginning and it's otherwise a wonderful class.

May I, just for a moment also tout the radness of the series structure. It's only been two classes but so far it...

36 Min Tired Girl Stretch and Roll

Not just for girls. 😄 This one starts off super lazy and is really great if you're feeling fatigued because there is so much stretching in this class that will circulate you right up! This one is mostly focused on the lower body..hips, legs and lower back.

Just a reminder also, my Spring Series is starting next week! If you want to take class live on Zoom with me, you'll be among friends. This series is progressive and gets more advanced as the weeks advance. Drop-in passes are on sa...

Hour-Long Roll with Tennis Ball Intensity

This class warms up our bodies with the foam roller but is really more focused on going DEEP into the glutes, back and feet with two tennis-ball sized balls. I'm using my trusty Pinky Balls from OPTP (found here) but any balls you have of this size are great. Remember, if they feel TOO firm, try to soften up the surface below you. Soft carpet, stack of blankets, etc. You can even throw a folded up hand tow...

Ready for a Challenge?

Wait and it's FREE?!

Friends! Each season, I run a free, 7-day Foam Rolling Challenge and I'm inviting you to join! Join this challenge if you:

• Have aches and pains and would die to have them massaged out every day

• Want a better idea of how to DIY massage on the foam roller

• Need a little bit of groupthink and community to keep you motivated in your rolling practice

• Want to KICKSTART your rolling practice and establish good hab...

  2024-04-19 17:41:51 +0000 UTC View Post

Live Foam Rolling Class Series! Starting May 9th

Buds!

I wanted to ping your attention about something I've got coming up. Each season, I'm holding a 5-class, live series that can be joined in person OR through Zoom. Had I thought of the idea sooner, this year's classes would be perfectly places in Winter, Spring, Summer and Fall. But because I didn't think of this idea until recently, our very first Spring Series begins just barely at the edge of Spring, running from May 9th-June 6th.

For 5 weeks, every Thursday ...

33 Minute Chest Opening Roll

Okay, these 30 minute rolls are such a mixture of things that the title only describes the biggest moments. Yes, there is a big chest opener in this class that we seldom do in the others. But is there also ankle work? Yes. Is there a taste of quadricep? Yes. Mostly though, this class focuses on the upper body, shoulder complex and complex it is. In every situation your body will love this one. Here are the details:

• shins (tibialis anterior)

• upper back

• ...
  2024-04-05 15:00:12 +0000 UTC View Post

30 Minute Leg, Hip and Lower Back Roll

Hi, Rollers...

I hope you love this sequence as much as me! It's all about relaxing your lower body and lower back. Take more time than I'm taking if you need it and hit that pause button as many times as you need to. **You'll see a note midway through that I had a costume change. My microphone died (whoops) halfway through class, so I charged it up and picked back up a couple days later. Minor interruption. Inside this class are:

• glutes

• quadriceps

<...
2024-03-22 17:49:53 +0000 UTC View Post

Upper Trap Technique

Hey Tidbiters,

You know that muscle at the base of your neck, top of your shoulders that you just want to either squeeze or constantly stretch? Neither of those things are bringing any relief to this absolute workhorse of a muscle, your upper trapezius, yet it’s still got this relenting ache.

Whether you sit at a desk or not, many of us can boil this tension down to a few simple reasons:

• It’s postural.

  • When your shoulders are rolled forward, the mus...

    2024-03-22 17:39:27 +0000 UTC View Post

41 Minute Upper Body Comb Out

Hello, my Loves.

Thank you for rolling with me today! We've got the upper back, rotator cuff, chest, shoulders, neck and head in this class. If you can spare the time, it's so worth it and you'll feel SO DIFFERENT than you did before starting this 40 minute journey. I noticed so much softness in my shoulder and upper back after the first side, and by the time I'd done both, they felt even. 

I clipped the mic into my hair for this class so that I could roll my jaw and neck fre...

Glute and Hamstring Stretch Flow

Hi, Loves!

Finally another tidbit for you. This one was a request from a client I had on my table this week, whose hip and hamstring complex was just generally tight and sleepy. 

I love this technique for when I feel like I've woken up a bit stiff and need some morning movement, or if I'm feeling generally tight and need a flexibility boost. You've got to already be a little bit flexible to get into these positions, but give it a try no matter where your flexibility is at. Yo...

36 Minute Leg Roll

Hey Rollers,

Have we ever done just a leggy sesh? Where are my runners and cyclists at? This is for you if you utilize your legs in exercise and also perhaps under-utilize your legs by sticking them under a desk all day. In either case, the circulation that this class will bring you will feel SO nice and so helpful. 

Here's what's inside:

- tibialis anteriors (shins)

- glute stretch

- hamstring pin-and-stretch

- inner thighs

- calves

- uppe...

31 Minute Arm and Shoulder Roll

Hello Rollers,

May this upper-body love letter to the forearms, the whole-arms, and their divine connection to the shoulders meet you at the perfect time. Sometimes you've got to take the time to mash through your arms in order to free your upper body in a deeper way. 

A warning, after completing the tricep roll in this class, you may feel the need to roll your neck or 2024-02-16 17:55:21 +0000 UTC View Post

60 Minute Full Body Deep Scrub

Hey Rollers!

This week is all about the BALLS. This class takes a deep dive into the tissues with deeper, spot-scrubbing techniques utilizing tennis balls, pinky balls, lacrosse balls, whatever you have. You'll need two of them! And a roller, for this class. It's a FANTASTIC idea to be a little warm before heading into this session. Post walk or workout in a warm and cozy space (it's so cold in the Bay Area right now!) will be enough to prep you for this deeper session.

Here's wha...

15 Minute Free Teaser Class for Free Members

Hi, Everyone!

This class is for my free members--thanks so much for being here! We want to offer this class as an apology to you all...we did not know that Patreon rolled out a "Join For Free" option on our page. None of our posts are free posts, but we start at just $5/month for foam rolling tutorials, $10/month for full foam rolling classes and $15/month for rolling + workouts.

This class is the first half of a longer class that can be fou...

2024-02-06 16:00:07 +0000 UTC View Post

Deep Glute Dig with Tennis Balls

**Please enjoy this free technique as a sample of the quality of tidbit you can expect from this page. Tidbits are released on a weekly basis and each one is fresh! Once a tidbit has been released, you can access it forever.**

Hey Patrons!

I love this technique. YES it's intense and YES it's effective. This one is not for everybody, because if rolling your glutes on a foam roller feels sensational enough for you, that's where you should stay.

Why do we even roll the glutes? ...

The tension in your HIPS

Hey, Loves!

I'm bubbling this awesome technique up into your stratosphere today because we can ALL use this. Grab your foam roller and get ready for some sensation. This is the TFL muscle. 

The TFL (short for Tensor Fasciae Latae) is a lesser known but crucial piece of the pain puzzle in your hips. It’s a thick, tense, rope of muscle, essentially at the top of your IT band. It’s often a surprise how sensational this spot is—when you’re able to ac...

35 Minute Hip and Shoulder Opener

Hello, Friends.

I'm so happy to be rolling with you today! Grab your roller, a nice playlist in your space, and join me for this wonderful reset. Here's what's inside:

- inner thighs

- spinal rotation

- fascial release in hamstrings

- rotator cuff

- triceps

- pecs

I'm wondering, fam...what are your rolling setups at home? Are you alone? Are you in...